Inverted Row
The inverted row is a bodyweight pulling exercise targeting the lats, rhomboids, and biceps. Performed beneath a fixed bar, it is an accessible and scalable alternative to pull-ups, with difficulty adjustable by changing the angle of the body.
How to do it
- Set a barbell in a rack or use a Smith machine bar at approximately hip height.
- Lie underneath the bar and grip it with an overhand grip slightly wider than shoulder-width apart.
- Extend your body in a straight line with your heels on the ground, arms fully extended.
- Pull your chest up toward the bar by driving your elbows back and squeezing your shoulder blades.
- Pause at the top, then slowly lower yourself back to the starting position and repeat.
Form cues
- Keep your body in a straight line from head to heels.
- Drive your elbows back toward the ceiling.
- Squeeze your shoulder blades together at the top.
- Engage your core to prevent your hips from sagging.
Breathing: Exhale as you pull your chest up to the bar, and inhale as you lower yourself back down with control.
Common mistakes
- Sagging hips cause lower back strain and reduce engagement in your upper back muscles.
- Rushing the movement uses momentum instead of relying on your back strength.
- Shrugging your shoulders toward your ears shifts the focus away from your lats and upper back.
Muscles worked
Primary: lats. Secondary: rhomboids, biceps, traps, core.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 10–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel shoulder discomfort, ease off or adjust your grip width.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if the exercise feels too difficult?
You can make the exercise easier by bending your knees and placing your feet flat on the floor, or by raising the bar to a higher angle.
Where should I feel this exercise?
You should feel it working the muscles in your upper back, the back of your shoulders, and your biceps.
How often can I do inverted rows?
Most beginners can safely perform this movement 2 to 3 times per week with at least one rest day in between sessions.